Mindfulness (DBT core skill)
Notice what’s happening right now without judgment, and bring attention back gently.
Mindfulness is the foundation of all DBT skills. It's the practice of being fully awake and present in this moment — observing your experience without judgment or attachment. When you're mindful, you're operating from conscious awareness rather than autopilot.
It's estimated that 95% of our lives we spend simply existing on autopilot. Only 5% of the time are we truly self-aware and present.
Two Types of Mindfulness
- Opening the Mind — Observing whatever comes into awareness without holding on or pushing away.
- Focusing the Mind — Directing attention to specific internal or external events (like deep breathing).
In this section
Wise Mind (DBT)
Wise Mind is the integration of Emotion Mind and Reasonable Mind.
What Skills (Observe, Describe, Participate)
“What” you mindfully do: Observe without words, Describe with words, and Participate fully in the moment.
How Skills (Non-judgmentally, One-mindfully, Effectively)
"How" to practice mindfulness: Non-judgmentally (no evaluations), One-mindfully (one thing at a time), and Effectively (focus on what works).